Family Day and rowing for this week

We will have 2 short wods today. So much fun! Coach Mark has something delicious planned I’m sure!

ROWING:

Mark has programmed some great workouts for our rowers this week:

Short
3 x 2000m / 1 min easy between each 2000

Medium

8 x 1000m / 1 min easy

Row eight 1000 meter pieces. Row for one minute at light pressure between each 1000.

Long
5 x 2000m rate change 24-26 / 2 min easy

Row five 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 24 spm. Then 500m @ 26 spm. 500m @ 24 and 500m @ 26. Row for two minutes at light pressure during the rest period.

1/2 Marathon Training

ROW for 60 minutes – set intervals at 10 minutes on/no rest in between. Compare distances travelled in each of the six intervals. Experiment with stroke rates between 22 and 26 per minute

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Dan has been with CrossFit Pickering for 4 years. In his own words: “The desire to be FIT is my main motivation that keeps me coming back to Crossfit. The WODS provide the variety which keeps me interested, while the instruction from the coaches helps me to continuously improve. Furthermore, the encouragement, experience and mentoring provided by … Continue reading Dan B.